3 MIN JUMP ROPE
WARM UP
BLDG RUN
OWL WITH BALL
10 BALL BALLS
10 RUSSIAN TWISTS
OWL WITH BALL
12 MINUTES
WORK OUT START AT CORNER OF BLDG W/2DB
5 THRUSTERS
WALKING LUNGE SHORT END
5 THRUSTERS
RUN LONG END
5 THRUSTERS
WALKING LUNGE SHORT END
5 THRUSTERS
RUN LONG END
5 THRUSTERS
3 TIMES AROUND BLDG
THEN TIME PERMITTING:
CORNER RUN DANNY RUN HILL RUN
THEN TIME PERMITTING:
10 ONE ARM WEIGHTED FLOOR WIPER (SWITCHING ARMS EACH ROUND)
10 WEIGHTED SIT UP
10 ROUNDS
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